? 5- FOX S ATHLETIC LIBRARY 




By belle GORDON 

CHAMPION WOMAN BAG PUNCHER 

32 ILLUSTRATIONS 

PRirr in rPNTC ^'^"^^^ ^ fox publishing coMPANy 






BELLE GORDON 
CHAMPION WOMAN BAG PUNCHER OF THe WORLD 



PHYSICAL CULTURE 
FOR WOMEN 



BY 

BELLE GORDON 

w 

CHAMPION WOMAN BAG PUNCHER OF THE WORLD 



FULLT ILLUSTRATED WITH POSES 

Br THE AUTHOR, ESPECIALLY 

FOR THIS BOOK 



RICHARD K. FOX PUBLISHING COMPANY 
Franklin SauARE, New York City 



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Copyright 1913 
BY RICHARD K. FOX PUBLISHING COMPANY. 



©CI.A332771 



INTRODUCTION 



There is no reason why men should entirely usurp 
the field of physical culture, which during the past few 
years has grown, to such vast proportions. Every normal 
woman has it within her power to develop a perfect and 
symmetrical figure, and there is absolutely no excuse for 
the crime of obesity. 

In arranging this book care has been taken to present 
none but the simplest exercises in order that the services 
of an instructor may be entirely dispensed with. 

Miss Gordon is to-day one of the most beautifully 
formed women in America, and what this system has 
■ done for her it will do for any one else if conscientiously 
and persistently practiced. 

A few minutes each day will show wonderful results. 

Exercise only in loose clothing so as to allow perfect 
freedom of movement, and in assuming the different 
positions keep the muscles tense and rigid as possible. 

It is not the attitude which develops so much as the 
strain placed upon that part of the muscular system 
which is brought into play by that particular movement. 

After all is said and done, there are only two simple 



rules for taking off or putting on flesh, and they are as 
follows : 

To take on flesh drink plenty of water — as much as a 
gallon a day. Eat starchy foods and spend eight or nine 
hours in bed. 

To reduce eat sparingly, take long walks, and spend 
but five or six hours in bed. 

Pages could be written on this subject and menus 
mapped out in detail, but the result would be no different. 

Plenty of fresh air and this series of exercises will 
work wonders within a short time. 



INDEX 



RESISTANCE MOVEMENTS 

Beg.nning - . . . _ p^^^ ^ 

WAND MOVEMENTS 

Beginning - . . _ p^^^ ^^ 

BAG PUNCHING MOVEMENTS 

Beginning .... . p^^^ ^3 




Plate No. 1. 



PHYSICAL CULTURE FOR WOMEN. 



Exercise No. i. 



Clasp the hands at the small of the back and then raise 
them slowly as far up and as far down as possible, at the 
same time keeping the muscles rigid. Do ten times. 




Plate No. 2. 



I 



PHYSICAL CULTURE FOR WOMEN. 



Exercise No. 2. 



Clasp the hands, knuckles out, and then assume the 
position as shown by the accompanying plate. Lower 
them, still clasped, to the back of the neck. Do ten 
times. 




Plate No. 3. 



PHYSICAL CULTURE FOR WOMEN. 13 



Exercise No. 3. 



From an erect position, bend the body at the hips, 
keeping the knees stiff, and touch the floor with the tips 
of the fingers. (For continuation of this movement see 
plate No. 4.) 




Plate No. 4. 



PHYSICAL CULTURE FOR WOMEN. ^5 



Exercise No. 4. 



From the preceding position bring the body to the pose 
shown on the opposite page, with the knees still straight, 
the arms upward and backward. Bend as far back as 
possible. Then return to the original position of Plate 
No. 3. Do from five to ten times. 




Plate No. 5. 



PHYSICAL CULTURE FOR WOMEN. 17 



Exercise No. 5. 



Place the palm of the right hand against the head at 
a point just above the ear, and with all the force possible 
push the head to one side, at the same time resisting witli 
the muscles of the neck. 

Repeat with the left hand. 




Plate No. 6. 



PHYSICAL CULTURE FOR WOMEN. ID 



Exercise No. 6. 



Bring the tightly clenched fists up to the sides as 
shown in the accompanying plate, forcing the shoulders 
back as far as possible. (For continuation of movement 
see next page.) 




Plate No. 7. 



1 



PHYSICAL CULTURE FOR WOMEN. 



Exercise No. 7. 



From the preceding position strike out violently with 
both arms, still keeping the fists clenched. Then return 
to the original position, forcing the shoulders far back^ 
and strike out upwards. Do from five to ten times. 




Plate No. 8. 



PHYSICAL CULTURE FOR WOMEN. 23 



Exercise No. 8. 



Slowly force the head as far back as it will go, then 
bring it forward as far as possible. Do this until the 
muscles of the neck become tired. 




Plate No. 9. 



PHYSICAL CULTURE FOR WOMEN. 



Exercise No. 9. 



Bring the heels together, toes apart, then keeping the 
muscles of the legs rigid, raise the body up and down 
several times. 




Plate No. 10, 



PHYSICAL CULTURE FOR WOMEN. 27 



Exercise No. lo. 



This is simply a reversal of the preceding exercise. 
Raise the toes from the floor and balance the body on 
the heels. Do ten times. 




Plate No. 11. 



PHYSICAL CULTURE FOR WOMEN. 2Q 



Exercise No. ii. 



Raise the right leg, bent at the knee, as high as pos- 
sible, then repeat with the left leg. As the movement is 
continued make the movements faster and faster until 
they are very rapid. 




Plate No. 12. 



PHYSICAL CULTURE FOR WOMEN. 3I 



Exercise No. 12. 



This movement, in connection with Exercises Nos. 3 
and 4, is excellent for reducing the waist line. Place the 
hands on the hips and sway the body from side to side 
as far as it can be forced. 




Plate No. 13. 



PHYSICAL CULTURE FOR WOMEX. 33 



Exercise No. 13. 



Assume the position shown in the accompanying 
plate, keeping the muscles of the arms as rigid as possible, 
(For continuation of movement see next page.) 





Plate No. 14. 



PHYSICAL CULTURE FOR WOMEN. 35 



Exercise No. 14. 



From the position of Plate No. 13 extend the arms 
outward, still keeping the muscles tense. Turn the palms 
downward, then upward, then back to the original posi- 
tion. Do fifteen times. 



PHYSICAL CULTURE FOR WOMEN. 37 



Exercise No. 15. 



Lie on the back with the hands clasped behind the 
head. Raise to a sitting position. If at first this feat 
cannot be accomphshed, get a brace for the toes by placing 
them under a heavy piece of furniture. 



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PHYSICAL CULTURE FOR WOMEN. 39 



Exercise No. i6. 



Lie face downward, and keeping the body absolutely 
rigid, raise yourself at arm's length, using both hands. 
Then sustain the body first with the right arm and then 
with the left. 



PHYSICAL CULTURE FOR WOMEN. 4I 



Exercise No. 17. 



This may be used as a continuation of the preceding 
exercise. From the position as shown by^ Plate No. 16 
assume the position as shown by Plate No. 17. Allow 
the hips to touch the floor and then raise by stiffening 
the entire body. Reverse by using the left arm. 




Plate No. 18. 



PHYSICAL CULTURE FOR WOMEN. 43 



Exercise No. i8. 



Take a pole — a broom handle will do — and go through 
the exercises as illustrated by Plates i8, 19, 20, 21 and 
22, keeping the body balanced on the toes during all the 
movements. Begin with the position shown on the op- 
posite page. 




Plate No. 19. 



PHYSICAL CULTURE FOR WOMEN. 45 



Exercise No. ig. 



Then change to this position, bencHng the body sHghtly 
forward, taking care to maintain a perfect balance. 




Plate No. 20. 



PHYSICAL CULTURE FOR WOMEN. 47 



Exercise No. 20. 



Raise first one knee and then the other, allowing each 
in turn to rest Hghtly on the pole. 




Plate No. 21. 



PHYSICAL CULTURE FOR WOMEN. 49 



Exercise No. 21. 



From a position shown by Plate No. 20 bring the pole 
over the head and as far back as possible, forcing it if 
necessary. 




Plate No. 22. 



PHYSICAL CULTURE FOR WOMEN. 5^ 



Exercise No. 22. 



From the position shown by Plate No. 21 bring the 
pole along the line of the back, bending the body slightly 
forward. 



PHYSICAL CULTURE FOR WOMEN. 53 



BAG PUNCHING 



Bag punching is an art which can only be acquired 
by practice, but it is always productive of good results, 
and in the following pages some simple movements are 
illustrated and explained as clearly as possible under the 
circumstances. 

The ordinary bag punching platform is usualtv a 
cumbersome and expensive afTair, and a good substitute 
— invented by McFadden. — ^^advertised elsewhere in this 
book, is so reasonable in price and convenient to work 
that every woman who values a good figure and her 
health ought to own one. 

For a floor bag or a side wall bag nothing but a 
swivel arrangement is needed. 




Plate No. 23. 



PHYSICAL CULTURE FOR WOMEN. 55 



Exercise No. 23. 



After fastening the swivel firmly to the floor, strike 
the bag, first with one fist and then with the other, so 
that it will hit the floor with sufficient force to rebound 
and meet the next blow. It will take considerable practice 
to keep the bag in motion, but it is well worth the trouble. 




Plate No. 24. 



PHYSICAL CULTURE FOR WOMEN. 57 



Exercise No. 24. 



This is the next step in floor bag punching. Instead 
of using both fists, the left elbow and right fist are used 
alternately, and then the movement is reversed by using 
the right elbow and the left fist. 



Plate No. 25. 



PHYSICAL CULTURE FOR WOMEN. . 59 



Exercise No. 25. 



Here the knees take the place of the fists. To start 
hokl the bag in position with the hands and then strike 
it first with one knee and then with the other. 




P^ate No. 26. 



PHYSICAL CULTURE FOR WOMEN. 6 1 



Exercise No. 26. 



The foot movement brings into play almost every 
muscle of the body, and it will be found rather difficult at 
first to maintain the balance. The object is to keep the 
l}ag in motion by repeated blows of the foot. 



■iiilliiiIBi™ 













Plate No. 27. 



PHYSICAL CULTURE FOR WOMEN. 63 



Exercise No. 27. 



This is a combination of the knee and the fist in which 
they are used alternately. 




Plate No. 28. 



PHYSICAL CULTURE FOR WOMEN. 



65 



Exercise No. 28. 



The accompanying plate illustrates one of the primary 
movements in bag punching, known as The Tattoo. 
Fasten the swivel firmly on a side wall where there is 
enough resistence to allow the bag to readily respond to 
the blows, and then strike rapidly first with one fist and 
then with the other. 




Plate No. 29. 



PHYSICAL CULTURE FOR WOMEN. 67 



Exercise No. 29. 



Here the ball is hung from a platform — McFadden's, 
for instance, which can be put up anywhere — and the 
pretty and effective elbow and fist movement is shown. 




Plate No. 30. 



PHYSICAL CULTURE FOR WOMEN. 69 



Exercise No. 30. 



This can be performed on any bag which is suspended 
and is a great arm and shoulder developer. Hit the ball 
a swinging blow with the right fist and then as it is 
about to rebound from the opposite side strike it with the 
left fist. 




Plate No. 31. 



PHYSICAL CULTURE FOR WOMEN. 71 



Exercise No. 31. 



This is not really practical for the woman who is inter- 
ested in physical culture, but it illustrates a portion of my 
work in which I keep three bags in motion at the same 
time. Since this photograph was taken I have added 
another floor ball, making four altogether. 



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